Thursday - 301221
Strength:
Back Squat
5-5-5
Metcon:
10 Rounds for time:
1 Rope Climb
3 Clean and Jerks (#60/40)
5 Ring Dips
Endurance:
For time:
1000-800-600-400-200m Row
20 Pushups
40 Walking Lunges steps
60 Situps
Strength:
Back Squat
5-5-5
Metcon:
10 Rounds for time:
1 Rope Climb
3 Clean and Jerks (#60/40)
5 Ring Dips
Endurance:
For time:
1000-800-600-400-200m Row
20 Pushups
40 Walking Lunges steps
60 Situps
CrossFit WOD: Strength: E3MOM for 15min: Weighted Ring Dips 3-3-3-3-3 Metcon: For time: 40 Wallballs (#10/6) 30 DB Snatch (#22.5/15,x1) 20 Burpees 10 Ring Muscle-ups 20 Burpees 30 DB Snatch 40 Wallballs (#10/6) Endurance: E3MOM for 36 minutes (12 sets): 300/250m Row 12 Kettlebell
CrossFit WOD: Strength: 15min build up load for: Power Clean + High Hang Squat Clean (1+1) Metcon: For time: 21-15-9 Hang Power Cleans (#50/35) HSPU Run 400m
CrossFit WOD: Strength: Paused Back Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 15min of: 15 Box Jump Overs 1 Rope Climb 15 KB Swings (#24/16) 1 Rope Climb
CrossFit WOD: Strength: 15min build up load for the complex: Hang Power Snatch + Hang Squat Snatch + Overhead Squats (1+1+2) Metcon: 6 Rounds for time: 20 Double Unders 8 Duel DB Snatch (#22.5/15,x2) 20 Double Unders 8 DB Overhead Lunges (#22.5/15,x2) Weightlifting: Part